2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

3.30.2017

CrossFit San Ramon – CrossFit

Squat Snatch (to max)

Squat Snatch (7×1 90%)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

flat mile buy in

12 thrusters 75/53 (rx+) 117/75

12 bar facing burpees over the bar


3.29.2017

CrossFit San Ramon – CrossFit

Skill Work

Ring Muscle Ups

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#


Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

7 min amrap

5 burpees

25ft shuttle run

10 wall balls

25ft shuttle run

Mobility

-banded shoulder stretch

– Single arm reach overhead ( 10 ea. side)

– Single arm d.b. arm reach overhead ( 5 ea. side)

Power clean + squat clean+ front squat (5×1 @ 60% of clean)

Bar can be dropped between the power and squat clean, but MUST be held onto between squat clean and front squat

Power snatch+ Squat snatch + overhead squat (5×1 @ 60% of snatch )

Bar can be dropped between power snatch and squat snatch, but MUST be held onto between squat snatch and overhead squat

Accessory Work

3 sets

10 pendlay rows ( choose weight)

10 ghd sit ups ( Scale: 15 hollow rocks)

10 sots press

Mobility

1 set-1 minute squat hold


3.28.2017

CrossFit San Ramon – CrossFit

Shoulder Press (5×8 65%)

Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 pull ups

10 wall balls 20/14

15 Sit Ups


3.27.2017

CrossFit San Ramon – CrossFit

Back Squat (2×20 55%)

Metcon (AMRAP – Reps)

Tabata (8 rounds of each) 1 min break in between exercises

Thruster 45/53 (rx+) 75/55

Power Snatch

Hang Power Clean

Sumo Deadlift High Pull

Shoulder 2 Overhead

Score – total reps


3.26.2017

CrossFit San Ramon – CrossFit

Deadlift (3×8 70%)

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups


3.25.2017

CrossFit San Ramon – CrossFit

Metcon

Open 17.5